After a bad running day there is always a good running day...

....trust me ....it is truth!!!

 

On Saturday I had one of the worst running in the last 3 months. I was energy less, tired and my body didn't want to run at all.  I always say that you never know how your body will feel before a run, you can do everything well the day before and still have one of those days. I slept enough, I had the right food, I didn't drink, I was in good mood but still my body didn't want to run. I was supposed to run 16 miles but I barely ended 10. I could have push myself a little more and complete my run but I felt it didn't make sense. At this point of my training it is better to listen the body and give it what it is asking for...the hard work is done and I can do more damage than good pushing now. I need to rest and heal my muscles before the race.

On my run on Saturday

Anyway, I was mad with myself for feeling so energy less and more because I was going to run a race the next day and I thought I couldn't get better in less than 24 hours but as I said before...you never know how you will feel on race day!

Today it was the 30th edition of the Continental Airlines Fifth Avenue Mile race. This race is just 1 mile and the goal is to run as fast as you can!! It is on Fifth Avenue from 82nd  to 59th. The street is closed to traffic and a lot of people come to cheer the runners on. It is one of the most excited races in the city an many international professional runners come to run it.



The run is divided in female and male and also in age groups. Amateur runners go first starting early in the morning and the professional runners around 1 PM.  

This was my second time running this race but I was not really very optimistic about my performance because I haven't been doing any speed workout and I have been running very slow for my ultra training. I was just hoping at least to do the same time I did last year (7:12 minute per mile) but after yesterday performance even this seemed to be too optimistic. Anyway I was going to run it and of course wearing Shannon's singlet!!

I woke up early and head the park to run some miles to warm up before the race. I was not sure how I was feeling or what my body could do. Standing in the corral and with less than 5 minutes to start the race I felt the butterflies in my stomach...5 minutes to go, 4 minutes to go, 15 seconds to go....GO!!!

I wanted to get a PR (personal record) I really wanted with all my heart but I knew I hadn't trained for it.

Getting ready and wearing
Shannon's singlet!!

I pushed and pushed until the point I felt my heart was going to explode....and at that moment...I pushed even more and more...3/4 a mile and I was feeling more tired than after a 20 miles run....but there it was...I could see the clock at the finish line...I told myself " you can still make it..... push until the finish line and you will get a PR....RUN FASTER!! "



It feels so good and so painful at the same time...I could feel my heart beats and my throat burning all the way to my stomach and for a moment I thought I was going to have a heart stroke. I met up with some friends and  I noticed everyone else was feeling the same and we were all coughing. I can't really describe it as I had never felt anything like that before and I am not sure why we felt that way but I can just say that I have been coughing since then and my throat feels very sore...the only explanation I can think about is that we really pushed and we ran with our mouth open  and in same way that hurt us. 



There is a quote I like very much that can exactly describe what I felt today:

 " I was unable to walk for a whole week after that, so much did the race take out of me. But it was the most pleasant exhaustion I have ever known." Emil Zatopek

I got my PR!!! I ran the mile in 6 minutes 53 seconds...... that is 19 seconds faster than my last year time....if you are not a runner it might seem to just be 19 seconds but in runner's time...it is a lot!!

Keep running, there is always a better run!!!

Mingling with the starts....and getting inspired

I am member of the NYRR's Young Professionals Committee which  is a group of volunteers who are dedicated to fund-raising on behalf of NYRR programs that combat childhood obesity and empower youth development.  The YPC plans, publicizes, and attends  fund-raising events. YPC members also play a critical role in connecting NYRR with corporations that may be interested in sponsoring NYRR events or youth programs.  Last Thursday we host an event where some of the professional runners attended to help us with the fund-raising.  They were very nice with everyone and we were happy to have they there helping this great cause. Here a little about them:

Alan Webb - US 1 mile holder record...3:46:91

Alan Webb



Since turning professional in 2002, Webb has competed for Nike. In 2005, he won another national title at 1500 meters, and made it to the Finals of the World Championships in Helsinki in that event. He also set personal records (PRs) at every distance from the 1500 to the 5000 meters, setting the American record at 2 miles along the way. In 2007, Webb once again won the national championship in the 1500 m run, surging past Bernard Lagat in the final 50 meters for the title. He then finished 8th in the final of the 1500 m at the World Championships in Osaka, Japan. On July 6, 2007 Webb won the IAAF Golden League meet 1500 m race in Paris in a lifetime best of 3:30.54, third fastest on the American list. On July 21, 2007, Webb broke the American record in the mile. His time of 3:46.91 bested the 25-year-old record of 3:47.69 run by Steve Scott.



Shannon Rowbury



Shannon Rowbury 

She competed for the United States in the women's 1500 m at the 2008 Summer Olympics in Beijing, China. She won the bronze medal at the 2009 World Championships in Athletics in the 1500 m. On July 22, 2010, Rowbury improved her personal best in the 3000 m by 23 seconds with a time of 8:31.38, which is the third-best mark in U.S. history. On 2009 Shannon also won the Fifth Avenue Mile.



Shannon signing my singlet



Both of them are very nice and simple and I was really hoping that they won today. Unfortunately Alan lost but my girl Shannon got the first place for second consecutive year....I was scared at one point when she was in 4th place and thought she was not going to make it but  then she passed all the other runners in a matter of seconds...very impressive....her time 4:24:12...wow wow wow  I am really happy that she won!!



I was lucky enough to get one of Shannon's singlets, yeas one of her owns!!! Jane, who works with the elite runners at the NYRR gave it to me and Shannon signed it to wish me luck in my 50 miles but I told her I was going to wear it on the race on Sunday for good luck.

Last very long run!!

This week I hit one of the peaks in my running training ....60 miles for the week!! After running 31 miles the previous weekend I took a couple of days off to recover and then I ran 5 consecutive days including today when I ran my last very long run training, 26 miles!!!

During the week my runs averaged 8 miles and yesterday ,Saturday I did 12. The idea was to be tired for today. Yes you are reading right, I wanted to be tired for my long run!! why?? well, I know I can run 26 miles if I am not tired but I need to know if I can keep running when my legs are exhausted because that is what will happen in the middle of my 50 miles, I will be tired may be around mile 26/31 and I will need to keep running for another 20 miles !!

Today I ran 20 of the 26 miles with my running group, we went to Palisades in NJ  and again I needed to wake up very early for a weekend!!!

We started at the GWB bus terminal and ran in the pedestrian/bike path over the GWB. Once in NJ we  head onto Henry Hudson Drive. Henry Hudson Drive parallels the Hudson River to the Park Headquarters. Ten miles out-and-back on rolling, paved roads with several tough hills!! and when I say several and tough....just multiply whatever you are imagining by 3!!! Holly Molly, I have never run such a hilly course before, it makes Central Park looks totally flat!!!

Despite of the hill It was an amazing run and my first time running in Palisades.

I was running with a group of 4 women and 3 men who turned around before the end while the "ladies" did all the way to the top!!! GO GIRLS!!  It was really hilly!! did I mention it already??? hahahaha.... When we arrived to the top, 10 miles from our starting point, we turned back to complete the 20 miles. The Flyers did a great job with the aid stations and we had water and Gatorade every 5 miles and at the finish too.  Everyone was really happy after the 20 miles and starting to relax but I still had 6 more miles to run and I was really tired!!!

I had a very bad pain in my quadriceps, it was as if I could feel them broken in pieces but anyway after eating a cereal bar and drinking some water I decided that I wanted to complete my run.

I was in 179th Street and Broadway and I need to run to the Upper East Side!! I wasn't really sure where I was going to run since I am not that familiar with that area!!! I knew I had to go east and down so I found my way to a nice street and just stayed there till I reached Central Park. To be honest, in some places I was a little scared  and thinking that not even my Spanish could help me!!!   I ran through a group of guys and well...they were smoking something that I couldn't call cigars!!!  My legs were really sore, every step hurt me really bad but I needed to keep going!! When I finally arrived to 110th and saw  Central Park I felt safe and at home!!!

Once at home I took and ice bath and stuffed my face with food!!!!  I wasn't able to do anything else the rest of the day and  still now my quadriceps are really hurting me.  I wonder how I will feel tomorrow and how I will walk!!!!

The good news is that the taper has started and even though I still need to run 5 days a week and some of the runs will be 12 to 16 miles I don't have to do any other 20+ run  plus the cool weather we have these days I won't need to wake up at 5 AM on weekends to go running!!!

Now it is time to maintain, heal and rest for the big day!!! just 3 weeks away and hopefully all my training will pay off. I have done the training and  now I have to conquer distance!!!!!!!!!!!!!!

I HAVE THIS, I HAVE THIS, I HAVE THIS!!!!

31 Miles!!!!!!!!!!!!!!

And the day finally arrived and guess what?? it wasn't as tough as I imagined!!!!! Let me start saying that I DID IT!!!!  31 miles on my pocket and a big confidence-booster for my ultra. To be honest I thought it was going to be harder but seems that all my training is paying off and I am getting used to run long distances. Also I have to give a huge part of the credit to my rest the previous week, I think resting is as important as training to give your body time to heal.

I knew my last year Team was running their 20 miles run and I could join them for part of my run but I decided that the best thing for me to do was to run alone and just, if needed, make use if their water/Gatorade aid stations. Most probably I will be running alone the 50 miles so I need to be mentally prepared for that. I need to know how to be strong by myself and give me the motivation needed to finish the 50 miles.

I was planning to start running around 6AM since I knew it could take me 6 or more hours to do it. I woke up at 5 AM, yes on a Saturday!!!  and got ready to start running at 6 but it was way too dark and I decided to wait a little. I was planning on running in the East Side River Esplanade and I know some homeless sleep  there at night so I didn't feel it could be safe to go out in the dark.  By 6:30 the sunrise was here and I was ready to go.  The adventure started at 96th and East River heading downtown. As usually, by mile 3 I was still thinking I was going to die and how could I ever possible finish 31 miles....I always have that felling!!! it takes me 5/6 miles on my long runs to really be confident about finishing it! I couldn't ask for a better weather for this run, no humidity and sunny but not very hot. I got to Brooklyn Bridge and I knew that from there I could meet many people I know on road.

I love running in Battery Park, the view is nice and if you are lucky you can feel a breeze from the river. From there I started to go up on the Westside Highway. On my way saw some Team for Kids groups and also some Flyers. It was nice to exchange greetings with them and it is always good to have the motivation of not stopping as someone could see you walking!! hahaha Well, it is not a secret...I don't like walking while running and I am too proud to allow someone to see me walking!!

My goal was to try to keep at least a 11 minute mile pace since it was the first time running that distance and I didn't want to push it too much. I am a good pacer and I always keep my run steady, a little thanks to my Garmin and a lot thanks to my body that knows how to pace itself. The way up to GW Bridge was nice, I was feeling strong and confident, I knew I was going to make it, I had no doubts I was ready for that. Steady and easy mile after mile....

Mile 20: Lighthouse!!! I like that little red one!!! It was nice to make it there because now it was just an 11 mile run!!! how many times have I run 11 miles?? I know I can run 11 miles...keep going!!! - I told myself . I turned back and the plan was running until 72nd street where the TFK people where and from there run down half of the miles I was missing and back. I wanted to finish at 72nd since it is easy to head home from there.

Mile 22: I am not seeing any wall yet!!! LOL...you know...people says that runners "hit" the wall around mile 20/22 :) I guess when you have run many 20 miles runs the wall moves further!!! I think around here was where I met one of my last year coaches, Sid, he is 70 or 72 years old and can run faster than you or me!!!  He is still running representing US in his age group in international championships. Last year he got a medal in the last games and he is still the holder of some records in other age groups....he is just amazing!! and loves teaching you all he knows!!! As soon as he saw me he made me stop and hugged me asking "how many miles today?? you have graduated from the marathon running and are now an endurance runner!!!"

Mile 25 and change: I got to the TFK final stop and grab some Gatorade from them, I was tired and everyone else were already stretching and getting ready to go home, they ran 20 miles so they were done but I still had 6 more miles to go!!!

Mile 29: I saw Jon, a fellow runner from my running group, he was running the other way and when I saw him I started screaming..." I am  in my 29!!!!" I was so happy that I really needed to tell someone!!! hahaha...I started jumping and cheering myself while Jon looked kinda " what?? did you just say 29?" lol

Mile 30: I am so doing this!!! it is just there around the corner!!!  I was so happy that I ran the last mile with a huge smile on my face :))

Mile 31: I am DONE!!! I couldn't really believe I did it and the best part was that I was still feeling so good!!!

I stretched my legs and talked to some of my former coaches, they were all asking how I was feeling and how my training was going.  The final time was 5:30 hours...much better than what I planned and I didn't walk at all, just made the regular stops to refill my bottle with water.  I was so hungry that I just took a cab home also because I wanted to get into my ice bath as soon as possible.

The rest of the day I felt pretty good, tired of course but  my legs were not sore. I was more concerned about the next morning, it is always worst 1 or 2 days after. When I woke up on Sunday I was afraid to stand up from my bed as I still remember the pain after my first marathon last year and how difficult was to walk the next day....took me 15 minutes to stand up from bed and when I finally did...voila...perfect...no sore, no pain, nothing!!!

Just one more very long run next weekend and tapering will start!!! can't wait but at the same time that means that race day is closer!!!

I WILL DO IT, I WILL DO IT, I WILL DO IT!!!

Running quotes I like



Emil Zatopek became the only person
in Olympic history to win the 5,000m,
 10,000m and marathon
- the first time he had run the race -
at the same Olympics in 1952


Running help me to be more productive. I will be running until I am a little old lady - Claudine Schneider, congresswomen

If you want to win something, run 100 meters. If you want to experience something, run a marathon -Emil Zatopek

Running long and hard is an ideal antidepressant, since it's hard to run and feel sorry for yourself at the same time. Also, there are those hours of clearheadedness that follow a long run. - Monte Davis
 
I was unable to walk for a whole week after that, so much did the race take out of me. But it was the most pleasant exhaustion I have ever known. - Emil Zatopek's description of the Olympic Marathon win in Helsinki
 
Not all runners can go faster, but everyone can run longer. It is pacing, patience, and persistence, more than talent, that allows you to cover longer distances. - Joe Henderson, runner
 
What distinguishes those of us at the starting line from those of us on the couch is that we learn through running to take what the days gives us, what our body will allow us, and what our will can tolerate - -John Bingham, running writer and speaker
 
There's no such thing as bad weather, just soft people - Bill Bowerman
 
If one can stick to the training throughout the many long years, then will power is no longer a problem. It's raining? That doesn't matter. I am tired? That's besides the point. It's simply that I just have to - Emil Zatopek


I run because it's so symbolic of life. You have to drive yourself to overcome the obstacles. You might feel that you can't. But then you find your inner strength, and realize you're capable of so much more than you thought - Arthur Blank


Everyday I stop halfway through my run for five minutes, look around, and enjoy the surroundings. I am reminded of why I do this and why I love it so much - Anita Ortiz, mother, teacher and trail champ

You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement - Steve Prefontaine

The will to win means nothing without the will to prepare - Juma Ikangaa, 1989 NYC Marathon winner


In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished.' There is a lot of satisfaction in that - -Fred Lebow, New York City Marathon co-founder

Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today? - Peter Maher, Canadian marathon runner


We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, 'You must not run faster than this, or jump higher than that.' The human spirit is indomitable - Sir Roger Bannister, first runner to run a sub-4 minute mile

The miracle isn't that I finished. The miracle is that I had the courage to start - -John Bingham, running speaker and writer

You also need to look back, not just at the people who are running behind you but especially at those who don't run and never will... those who run but don't race...those who started training for a race but didn't carry through...those who got to the starting line but didn't in the finish line...those who once raced better than you but no longer run at all. You're still here. Take pride in wherever you finish. Look at all the people you've outlasted - Joe Henderson

Whether you believe you can or believe you can't, you're probably right - -Henry Ford

Training Report # 7

Rickenbacker Br

As I mentioned in my previous report I took it easy for a couple of days. I took some days off  at work and went to Miami for Labor Day weekend. Also, I decided to let my legs heal after so many 22+ miles runs the last month and be ready for my next challenge...31 miles. 

I just run 8 miles during the weekend reaching just 25 miles in the week, the lowest millage since I was injury back in June.  I did not run for 3 consecutive days!! this is really very unusual for me!!  Anyway,  I did enjoyed my only short run during the weekend and even though it was short it was really tough...I ran over the little baby you can see in the picture, the Rickenbacker Br!!  I woke up very early since I needed to be back and ready for breakfast by 9 AM.  Just someone crazy sets the alarm at 6 AM to go running on vacation!!!!

I left the hotel without really knowing where I was going but as soon as I hit the bay I saw 3 local runners so I asked them how safe was running to the bridge and also how to get there... They told me the run was pretty long and asked me how many miles I wanted to do so I said  " JUST 8 or 9 miles"...they looked at  me and said " ah...you are doing a long run" ...it is funny how the meaning of short and long has changed for me.

I was excited for running in a new place and not knowing how tough or easy it could be or whether there could be other runners. As soon as I hit the bridge I found many runners mostly from Team in Training....at least their jersey were familiar for me and I felt like running in Central Park!! It was really hot, already 85+ at 7AM!! The run was fun and I was able to practice some tough hills!! 

Back in New York I returned to my regular training schedule and did 12 miles on Wednesday.   I have to admit that it was tough...believe it or not just a few days off and not eating healthy make a big difference in your body.....today I went out again and ran 10 miles...felt much better !!!

Tomorrow Friday is my rest day since on Saturday I will be doing my longest run ever 31 miles!!!  I really wonder how it will go and how I will feel afterwards!!

Stay tuned!!! this is going to be the real test of my training and will give me the confidence I need to reach my goal...50 miles!!!!

I CAN DO IT, I CAN DO IT, I CAN DO IT!!!!!!!!!!!!!!!!!

Motivational tips for beginner runners

My previous tips were to help you start getting involved in the running world, now I will give you some tips to stay motivated and  make running part of your life!!

• Sign up for a race. A goal is the best way to keep you motivated during your training.
• Start with reasonable goals otherwise you will feel discourage towards your progress. If you are a new runner may be a 5K or a 10K are good options.
• Feel comfortable with the distance and build on speed  afterwards and move to the next distance...you will son be ready for a half marathon or even a marathon if you really like it.
• Find a running partner if you don't like running alone or of you feel lazy frequently. It is much harder to skip a run when you have someone else depending on you. 
• Accept and appreciate the fact that not every single run can be a good one. Learn of your mistakes and what didn't work. Too tired?  little food? too much food?
• Think about something really  tough in your life that you have overcome....tell yourself....." if I did that I can finish this run, I can do it, I am stronger than some miles!!!"
• Do not compare yourself to others, you are competing with YOURSELF. Run a little longer or a little faster every time you can.
• Don’t expect every run to be better than the last one; some of them will hurt.
• Don’t think too much about it or you won’t do it. As Nike says...JUST DO IT!!
• Even a bad run is better then no run at all.
• If you normally run with music try skipping it and listening to your feet to hear your pace and your gait.
• I am a pro "no music while running" I do not listen music in any of my runs, not even in my very long runs as I prefer to pay attention to the road, the people around, the view, think about my running forms, etc....it is also much more safe ...bikes are dangerous in NY and you better heard them coming from behind!!!
• Don’t be discouraged if you don’t experience weight loss immediately. It is not true that runners can eat everything they want!!! The most important thing is to have energy to keep running, feel fit,  gain muscles and you will see that clothes fit better.
• Keep a training log of each run. Record times, distances and any other statistic or aspect of your running you might find valuable. A training log allows you to monitor your progress and learn from your mistakes. Many runners regularly review their training logs to look at the work they've done in the past to provide motivation for the future.
• While training think about your goal. Why are you running? what are you training for? think about the race you want to complete and how that training run will help you to achieve it.
• Think about you crossing the finish line...I do it all the time...I visualize the race day and how I will be crossing the the finish line and how good I will feel then.

AND THE MOST IMPORTANT ONE : HAVE FUN!!!!!!